The following are the primary anabolic hormones involved in muscle development:
- Growth hormone
- Insulin-like growth factors (IGF)
Before we review each hormone, let's keep in mind that age, gender, sleep, nutrition, supplementation, and exercise will all cause one’s anabolic hormone response to vary.
When protein and BCAAs are combined with exercise, growth hormone enhances the ingestion of amino acids and the synthesis of protein into the muscles for growth. Growth hormone will also help develop cartilage growth in our joints and aid in collagen production.
Testosterone is the primary hormone that interacts with our muscles. The following exercises can help elevate testosterone:
- Multi-Joint Barbell movements: snatch, clean and jerk, back or front squat, deadlifts, bench press
- Interval training with rest of 30-60 seconds
- Bodybuilding exercises that involve single or multiple muscle groups with multiple sets, repetitions, and different exercises
Men and women differ slightly in testosterone. Women have approximately 15-20% lower testosterone production than men.
Insulin-like growth factors
Insulin-like growth factors travel throughout our body and help facilitate the binding of proteins. The binding of proteins is important for muscle, nerve, and bone tissue development.
This hormone stores muscle glycogen from complex carbohydrates. It guides glucose into the cells for proper functioning and helps with muscle protein synthesis.
When we are exercising, our insulin and glucose levels are slightly depleted. Insulin has a vital role in your success after your training sessions. I call this “The Secret” in the third chapter of my first book, NSG Nutrition Lifestyle.
Proteins will help elevate our anabolic hormones for more efficient muscle recovery, especially when digested immediately after training.
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